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  6. Oat vs. Wild rice raw

Oat vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between Oat and Wild rice raw?

  • Oat is richer in Manganese, Vitamin B1, Iron, Fiber, Phosphorus, and Copper, while Wild rice raw is higher in Vitamin B3, Vitamin B6, Zinc, and Folate.
  • Oat's daily need coverage for Manganese is 156% higher.
  • Wild rice raw has 7 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Wild rice raw has 0.115mg.

We used Oats and Wild rice, raw types in this comparison.

Infographic

Oat vs Wild rice raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
7
:
2
Wild rice raw
Wild rice raw
Contains more Calcium +157.1%
Contains more Iron +140.8%
Contains more Phosphorus +20.8%
Contains less Sodium -71.4%
Contains more Copper +19.5%
Contains more Manganese +269.9%
Contains more Zinc +50.1%
Equal in Magnesium - 177
Equal in Potassium - 427
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +157.1%
Contains more Iron +140.8%
Contains more Phosphorus +20.8%
Contains less Sodium -71.4%
Contains more Copper +19.5%
Contains more Manganese +269.9%
Contains more Zinc +50.1%
Equal in Magnesium - 177
Equal in Potassium - 427

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
2
:
7
Wild rice raw
Wild rice raw
Contains more Vitamin B1 +563.5%
Contains more Vitamin B5 +25.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B3 +600.6%
Contains more Vitamin B6 +228.6%
Contains more Folate +69.6%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +563.5%
Contains more Vitamin B5 +25.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B3 +600.6%
Contains more Vitamin B6 +228.6%
Contains more Folate +69.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Wild rice raw
Wild rice raw
Contains more Protein +14.7%
Contains more Fats +538.9%
Contains more Other +12.4%
Contains more Carbs +13%
Equal in Water - 7.76
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +14.7%
Contains more Fats +538.9%
Contains more Other +12.4%
Contains more Carbs +13%
Equal in Water - 7.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +1269.8%
Contains more Polyunsaturated fat +275%
Contains less Saturated Fat -87.2%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +1269.8%
Contains more Polyunsaturated fat +275%
Contains less Saturated Fat -87.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Wild rice raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Wild rice raw Opinion
Net carbs 55.67g 68.7g Wild rice raw
Protein 16.89g 14.73g Oat
Fats 6.9g 1.08g Oat
Carbs 66.27g 74.9g Wild rice raw
Calories 389kcal 357kcal Oat
Sugar 2.5g Oat
Fiber 10.6g 6.2g Oat
Calcium 54mg 21mg Oat
Iron 4.72mg 1.96mg Oat
Magnesium 177mg 177mg
Phosphorus 523mg 433mg Oat
Potassium 429mg 427mg Oat
Sodium 2mg 7mg Oat
Zinc 3.97mg 5.96mg Wild rice raw
Copper 0.626mg 0.524mg Oat
Manganese 4.916mg 1.329mg Oat
Selenium 2.8µg Wild rice raw
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.763mg 0.115mg Oat
Vitamin B2 0.139mg 0.262mg Wild rice raw
Vitamin B3 0.961mg 6.733mg Wild rice raw
Vitamin B5 1.349mg 1.074mg Oat
Vitamin B6 0.119mg 0.391mg Wild rice raw
Folate 56µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.234mg 0.179mg Oat
Threonine 0.575mg 0.469mg Oat
Isoleucine 0.694mg 0.618mg Oat
Leucine 1.284mg 1.018mg Oat
Lysine 0.701mg 0.629mg Oat
Methionine 0.312mg 0.438mg Wild rice raw
Phenylalanine 0.895mg 0.721mg Oat
Valine 0.937mg 0.858mg Oat
Histidine 0.405mg 0.384mg Oat
Saturated Fat 1.217g 0.156g Wild rice raw
Monounsaturated Fat 2.178g 0.159g Oat
Polyunsaturated fat 2.535g 0.676g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
39%
Wild rice raw
Minerals Daily Need Coverage Score
154%
Oat
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.061g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.